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Training for long-term results requires intelligence, planning, spending time on movement quality and many more factors. Each and every week, I strive to bring you my friends workouts that acknowledge these needs and help you get big gains in less time spent training.

 

 

That has been my goal for the last three years and I plan on continuing to do it as long as I am blessed to do so. This week’s workout offers my own brand of methodical madness to develop work capacity with the use of kettlebells and four basic movement patterns. They are the push-press, row, swing and squat.

Weekly Workout: The Intense Blast It Kettlebell Workout

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This week’s workout is done by doing: 10-15 push presses on one side
Immediately followed by row on the same side for 10 reps
Then keep doing it until you can’t be explosive in that move.

Then do 1 arm swings for the same rep-range
Followed by “competition depth” goblet squats for 10
Once again keep it going until you can’t be explosive.

Watch the video below to see it done: 

 

Once again we have your guidelines for success

 

 

  • Do all of your sets and reps with quality form. Crap only produces crap!
  • Breathe by matching your breathing with each pattern
  • Rest as much as you need to and no more.
  • Tough it out while working out ( keep in mind the results)
  • Enjoy the fat blasting effect  and raised metabolism.

Click here to get my Ultimate Kettlebell swing Tutorial and workout series. This series will not teach you the swing,  but show you  how to train with it to get to your goals!

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